Name: Playbook - Josh Bailey - W1/D5 Leg Gainz
Uploaded: 2021-06-07T12:41:14.687Z
Duration: 60 min
Description: W1/D5 Leg Gainz

Darrell Benson

Darryl

Can't spell legendary without leg day💪

James

Lairom

Erfan

Quezz Welch

Nathan

2nd time through this even more painful than the 1st.... But definitely noticed I've gotten way stronger!!! 🔥

Ryan

Sedrik

Martenis

Trey

Amy A. Gentry

Leonard Moon

Anonymous

Barney Jackson

Excellent workout. 
Sometimes the description of the workout doesn't match the video  or the reps. And sometimes I need a video filmed in wider mode so I can properly see the movement. :)

Marko

Seiji

Fabian

Marquis Hardin

Brandon

The weighted box step ups are a great leg burner 🤩

Toddy

Riquelvi

Love this workout, woww 🔥🔥
IG @_RYANDAVIS1 follow 4 follow

The workout descriptions need a quality check but the workout was 💪🙂👍

Faceless

Jesse Anderson

Gerald Gray 

Joseph Brown

Joshua

Mike

Jobe

Terry

Derrick Evangelista

This leg workout is designed to build muscle and strength put to on size. Be sure to challenge yourself with the maximum weight that you can handle on each set to build your legs.

-Brace your abdominal muscles and push the platform away with your heels and forefoot. Your heels should remain flat on the footplate. The front of your foot or toes should never be used exclusively to move the pad forward.

-While exhaling, extend your legs and keep your head and back flat against the seat pad. Extend with slow control rather than with an explosive movement.

-Pause at the top of the movement. Do not lock out your knees and ensure that they are not bowing out or in.

-While inhaling, return the footplate to the starting position by gradually bending the knees. Keep the feet and back flat throughout.
If you have never done leg presses before, start modestly with three sets of 10 leg presses. You can advance from there as you build strength.

Leg Press

-Start seated on the floor, knees bent, feet slightly wider than hip-distance apart. The toes can be turned out just slightly. The upper back (lower scapula) should be resting against the edge of the weight bench in the center of the bench.

-Place the weight bar across the hips.
Squeeze the glutes and press the bar straight up until the hips are in line with the shoulders and the knees. The bench should be supporting the mid-scapula area. Keep the core tight and maintain a slight chin tuck with your focus down your body (a few inches above the bar).

-Slowly lower the bar down until the hips are just a few inches off the floor.

-Squeeze the glutes and lift again.

Barbell Hip Thrust

-Hold dumbbells in your hands or a barbell across your shoulders.

-Step up with the right foot, pressing through the heel to straighten your right leg.

-Bring the left foot to meet your right foot on top of the step.

-Bend your right knee and step down with the left foot.

-Bring the right foot down to meet the left foot on the ground.

-Repeat this for a specific number of repetitions, then lead with the left foot and repeat the same number of repetitions. A beginner may opt to do this for a set amount of time (one minute, for example), instead of a set number of reps.

Weighted Box Step Ups

-Hold a dumbbell in one hand and stand with your feet shoulder-width apart and toes pointing slightly out.
- Push your hips back and squat down until your thighs are at least parallel to floor, keeping your heels flat on the ground, chest up, and knees out. 
-Keep the weight at your side.

Suitcase Squats (Elevated Heels)

-Start by lying flat on your stomach.

-Adjust the roller pad so that it rests comfortably a few inches under your calves, just above the heels. Check to make sure the pads aren't too high up on your calves as this can place pressure on your Achilles tendon and reduce your range of motion.

-Stretch your legs out fully. On an inhale, lightly grasp the support handles on each side of the machine.

-Lift your feet smoothly as you exhale, keeping your hips firmly on the bench.
Inhale as you flex your knees and pull your ankles as close to your buttocks as you can.

-Hold this position for a beat, allowing yourself to make sure you are focused as you prepare to lower your legs.

-Inhale fully as you return your feet to starting position in a smooth, slow, controlled movement.

-Repeat for 8 to 12 reps.

Lying Hamstring Curls

-Hold weights of the same size at your sides with your arms slack.

-Spread feet shoulder-width apart, then slowly raise your heels, keeping your knees extended (but not locked).

- Pause for one second.

-Slowly lower your heels back to the ground. 

-Repeat 10-30 times.

Standing Calf Raises

W1/D5 Leg Gainz

Good upper body workout!  Had to substitute some of the workouts but overall excellent pump!

Will

Dontrez

W1/D1 Chest Gainz

It’s amazing really appreciate it brother

Kwanele

W1/D2 Leg Gainz

W1/D3 Back Gainz

moses jr

W1/D4 Shoulder Gainz

My biceps would tear if I trained like this back to back. The muscle confusion is amazing.

W1/D5 Leg Gainz

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